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Training Log Archive: Trailrat

In the 7 days ending May 26:

activity # timemileskm+ft
  Weights5 5:28:07
  Mobility/Massage/Recovery6 2:41:00
  Running2 2:00:53 14.64(8:15) 23.56(5:08) 386
  Hike/Walk/Ruck1 20:52 1.16(17:59) 1.87(11:11) 31
  Total13 10:30:52 15.8 25.43 417
averages - weight:175lbs

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MoTuWeThFrSaSu

Sunday May 26 #

8 AM

Weights 1:02:25 intensity: (1:00:20 @1) + (16 @2) + (1:19 @3) + (30 @4)
ahr:86 max:164

Lower body lifting at Vasa... Super light weights going through the motions to see how the hip reacts later today and tomorrow... fingers crossed.
11 AM

Mobility/Massage/Recovery (Cold Plunge) 7:00 [3]

Cold plunge after lifting.

Saturday May 25 #

10 AM

Weights 1:01:49 intensity: (57:49 @1) + (1:49 @2) + (2:11 @3)
ahr:97 max:157

Upper body lifting in the garage gym. Needed to do something and not just sit around on my ass. This is the hardest thing about being injured. That and trying to keep calories under control when I am not burning them. Failed that big time yesterday with binging and drinking old fashions. Think I had 5 of them last night.
11 AM

Mobility/Massage/Recovery (Hot Tub) 20:00 [3]

Hot Tub after lifting

Friday May 24 #

Note
(rest day)

Hip is jacked from dry needling last night. Limping around so took the day off

Thursday May 23 #

4 AM

Note
weight:175lbs

8.4% body fat… home scale… gotta quit binging at night
6 AM

Weights 15:00 [3]

PT work before crossfit

Weights 1:04:36 intensity: (1:02:14 @1) + (1:11 @2) + (1:11 @3)
ahr:94 max:160

Warmup: Rowing, mobility and drills

5x 3 mins RemReps: 80 reps
5 rounds, 3 mins each, of:
Row, 500 m
8 Burpees
max rep Dumbbell Snatches, 25% 1RM | 35 lbs | 14, 16, 15, 17, and 18
Rest 3 mins

-Hip didn’t like lateral jumping so changed the workout to reg burpees instead of lateral burpees over the rower.
9 AM

Running (Trail) 1:00:33 intensity: (1:00:25 @1) + (8 @3) 7.33 mi (8:16 / mi) +190ft 8:04 / mi
ahr:121 max:138 shoes: Altra Flow- Orange/Gray

Easy laps around the open space by the house. Hip is fired up today so slower than yesterday. Almost to the point of dropping from Hardrock due to this hip.

Wednesday May 22 #

5 AM

Running (Trail) 1:00:20 [1] 7.31 mi (8:15 / mi) +196ft 8:03 / mi
ahr:113 max:127 shoes: Altra Flow- Orange/Gray

Easy laps in the open space by the house just to test out the hip. Feels like a there is a mild charlie horse in there and some numbness. Feel like it is pulling on my knee and everything feels out of alignment.

Hike/Walk/Ruck (Mix) 20:52 [1] 1.16 mi (17:59 / mi) +31ft 17:33 / mi
ahr:90 max:126 shoes: Altra Flow- Orange/Gray

Dog walk with Venus after the jog.
10 AM

Weights 56:08 intensity: (41:33 @1) + (4:57 @2) + (9:00 @3) + (38 @4)
ahr:107 max:164

Warmup: Airbike, mobility and drills

50-35-20: 18 mins 36 secs
50-35-20 reps of:
Assault Bike Calories
Wall Ball, 20 lbs
Push-up

Followed up with 10 mins of core work
1 PM

Mobility/Massage/Recovery (Cold Plunge) 7:00 [3]

Cold plunge, lower body only
4 PM

Mobility/Massage/Recovery 1:30:00 [3]

Massage to work on my issues.

Tuesday May 21 #

9 AM

Weights 1:08:09 intensity: (1:08:05 @1) + (4 @3)
ahr:92 max:138

Garage gym
Warmup: Skierg and mobility

3-4 sets of each:

Decline Dumbbell Press
Barbell inverted rows
High Incline Press
Dumbbell Pull overs
Lateral Raises
Dumbbell Curls
Skull crushers
GHD Hip extend
GHD Situps

-- then finished off with my PT work
10 AM

Mobility/Massage/Recovery (Sauna) 25:00 [3]

25 mins in the sauna after lifting

Mobility/Massage/Recovery (Cold Plunge) 5:00 [3]

Cold plunge right after the sauna.

Monday May 20 #

8 AM

Mobility/Massage/Recovery (Cold Plunge) 7:00 [3]

Cold plunge from the waist down for the hip.

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